How do I find my maximum heart rate?

The most reliable method is a field test: warm up for 15 minutes, then ride as hard as you can up a steep hill for 3-5 minutes. Your peak HR in the final minute is close to your max. The 220-minus-age formula is a rough estimate but can be off by 10-15 bpm for individuals.

What is LTHR in cycling?

Lactate Threshold Heart Rate (LTHR) is your average heart rate during a 30-minute all-out effort. It corresponds roughly to the top of Zone 4 and the intensity you can sustain for about an hour. LTHR is more useful than max HR for zone calculation because it reflects fitness, not just genetics.

Should I train by heart rate or power?

Power is more precise and instant, but heart rate is cheaper and still useful — especially for pacing easy rides and detecting fatigue. Many coaches recommend using both: power for interval targets, heart rate for Zone 2 rides and recovery monitoring.

Free Tool

HEART RATE ZONE CALCULATOR

Enter your max heart rate or LTHR and get your 5 training zones.

YOUR MAX HEART RATE (BPM)

Don't know? Try 220 minus your age as a starting estimate.

METHODOLOGY

Max HR method: Zones are calculated as percentages of maximum heart rate using the 5-zone model widely adopted in cycling coaching. Zone boundaries at 60%, 70%, 80%, and 90% of max HR.

LTHR method: Zones are calculated from lactate threshold heart rate using Joe Friel's methodology from The Cyclist's Training Bible. LTHR-based zones are more accurate because they reflect fitness, not just genetics.

Limitations: Heart rate varies with fatigue, heat, caffeine, sleep, and stress. Power-based training zones (from FTP) are more consistent for interval targeting. Heart rate remains useful for pacing easy rides and monitoring recovery.

Last updated: April 2026 · Tool version 1.0